Surya Namaskar’s: 12 poses and Benefits

 

Hatha Surya Namaskar:

No wonder guys this style of surya namaskar is way too common in today’s world. During my school days my yoga teacher used to teach us in this style because this technique is very simple and involves all 12 poses the stretching and contracting of the body with deep breathings in a continuous cycle. Which I guess many youtube influencers teach in wrong manner except for few. So let’s dig in.

Pro fact: Practice of the Surya namaskar can be done at anytime in a day but the most ideal and infact great time is when the sun arises in the east.

(just kidding but it’s the real fact).

 

 

How To do Surya Namaskar-Hatha style

Pose:1 Prayer Pose- Pranamasana

 

namaskar asan

 

Way to Do it:

• • Start by standing straight bring both of your feet together then perform the namaskar Like Namaste India.

 

• • Relax your whole body and don’t do in a hurry go with the flow

 

 

Benefits:

• • This pose is commonly used in the India in many places for greeting people but indirectly reduces the stress and the internal anxiety .

 

• • This pose helps one to get relaxed.Infact this is the pose which helped us to stay away from corona spread .Incredible India.

 

 

Pose 2: Raised arms pose: Hasta Uttanasana

 

Hasta Uttanasana

 

Way to Do it:

• • First start to exhale

 

• • After the exhale stretch both of your arm and bring them above your shoulder .But remember this..

 

Pro tip:

• • While you bring the arms above the shoulder if you don’t have a wheezing or asthama you can take the arms in the namaskar position above your shoulders.

 

• • But if you have wheezing problem let your hands be parallel to each other and bring them above your shoulders. This will benefit you in breathing and stretching of the lungs.

 

• • Next step,breathe in when you bend in arch shape and breathe out when coming back to 1^st

 

 

Benefits:

• • Helps in toning of the muscles and stretches whole body, benefits asthama

 

 

Pose 3: Hand to foot pose: Hasta padasana

 

Hasta padasana

 

Way to do it:

• • Just exhale, now bring your knees together and bend towards your knee and try to touch your toe finger.

 

• • If you are a beginner this may take awhile to achieve it only by practice one can make the impact.

 

• • Hold this position for 10 to 15 seconds.then relax and go on to the next one.

 

Benefits:

• • It obviously helps one to be more flexible and helps to relieve from stress which we acquire while sitting for long hours (i.e thigh muscles)

 

• • It stretches our neck muscles, arms, improves blood circulation.

 

Pose 4: Equestrian or chariot rider: ashwa Sanchalasana

 

ashwa Sanchalasana

 

Way to do it:

• • Now come into this pose by bringing your right leg forward as such its in 90 degree and aligned with both your hands as side support and look up or forward

 

• • But simultaneously bring your other leg i.e left one to the back and stretch it.

 

Benefits:

• • This pose strengthens the leg muscles and also brings flexibility to the spine

 

• It also helps in reducing the indigestion problems and constipation.

Pose 5: Plank pose:dandaasan

 

dandaasan

 

Way to do it:

• • Keep your breath on hold while doing this plank pose

 

• • Don’t forget to look down have a kind of horizontal neck don’t stretch it too much.

 

Benefits:

• • Helps in strengthening of the hand and wrist muscles.

 

Pose 6: Mountain pose- parvatasana

 

parvatasana

 

Way to do it:

• • Now slowly exhale and keep your both hands parallel to each other touching the ground and raise your back in a mountain shape by keeping your legs and the front neck stretched.

 

• • Also bring your shoulders towards your knees.

 

Benefits:

• • This pose improves blood circulation and calms the mind

 

• • Also helps building muscle power(in triceps area)

 

 

Pose 7 : Astanga Namaskar
 

 

Astanga Namaskar

 

Way to do it:

• • When you exhale lower your knees to the ground and then lower your chest and the chin to the ground

 

• • Keep your elbows side by side of your back and let them touch the ground to support you

 

• • Remember to keep your hip in the air.

 

 

Benefits:

• • This poses helps in improving the spinal cords flexibility

 

• • Improves the ribcage strength and helps in building lungs strength

 

• • Also this is a fact that almost 8 of your body part is worked out.

 

 

Pose 8: Cobra pose- Bhujangaasan

 

Bhujangaasan

 

Way to do it:

• • Hey there keep your hand and feet as of before where they were ,then inhale and rise up.

 

• • Bring your hip down, let toes relax so stretch them and look upward.

 

• • Remember don’t stretch your hands toostraight they are to be slightly bent as they are to provide support and to be strained

 

Benefits:

• • It helps flexibility, mood, also help in asthma .

 

• • As it stretches shoulders , neck ,back, leg muscles all at once

 

 

Pose 9: Mountain pose- parvatasana

 

parvatasana

 

Way to do it:(same as pose 6)

• • Now slowly exhale and keep your both hands parallel to each other touching the ground and raise your back in a mountain shape by keeping your legs and the front neck stretched.

 

• • Also bring your shoulders towards your knees.

 

Benefits:

• • This pose improves blood circulation and calms the mind

 

• • Also helps building muscle power(in triceps area)

 

Pose 10: Equestrian or chariot rider: ashwa Sanchalasana

 

ashwa sanchalasana

 

Way to do it:

• • Now come into this pose by bringing your right leg forward as such its in 90 degree and aligned with both your hands as side support and look up or forward

 

• • But simultaneously bring your other leg i.e left one to the back and stretch it.

 

Benefits:

• • This pose strengthens the leg muscles and also brings flexibility to the spine

 

• • It also helps in reducing the indigestion problems and constipation.

 

Pose 11: Hand to foot pose: Hasta padasana

 

Hasta padasana

 

Way to do it:

• • Just exhale, now bring your knees together and bend towards your knee and try to touch your toe finger.

 

• • If you are a beginner this may take awhile to achieve it only by practice one can make the impact.

 

• • Hold this position for 10 to 15 seconds.then relax and go on to the next one.

 

Benefits:

• • It obviously helps one to be more flexible and helps to relieve from stress which we acquire while sitting for long hours (i.e thigh muscles)

 

• • It stretches our neck muscles, arms, improves blood circulation.

 

 

Pose 12: Raised arms pose: Hasta Uttanasana

 

hasta uttanasana

 

Way to Do it:

• • First start to exhale

 

• • After the exhale stretch both of your arm and bring them above your shoulder .But remember this..

 

Pro tip:

• • While you bring the arms above the shoulder if you don’t have a wheezing or asthama you can take the arms in the namaskar position above your shoulders.

 

• • But if you have wheezing problem let your hands be parallel to each other and bring them above your shoulders. This will benefit you in breathing and stretching of the lungs.

 

• • Next step,breathe in when you bend in arch shape and breathe out when coming back to 1^st

 

Benefits:

• • Helps in toning of the muscles and stretches whole body, benefits asthama

 

From 9 th step the poses are repeating inorder to complete the 12 round cycle.

And these are the mantras which are used inorder to give respect to the those gods and the poses .

 

Surya namaskar mantra

 

 

Conclusion

I think iam not being spiritual the above are the true and correct way of doing the surya namaskar which my guru taught me and im passing it to you all guys.

Hope you enjoy doing it. And bye for now. Until then be and stay healthy.

See you in the next article.